Exercise Name
Guidelines
Figure 2
1
The bench
Hold for 15s each leg (1-2 times)
a
2
Sideways bench
Hold for 15s on each side, twice
b
3
Hamstrings
*Not performed*
-
4
Cross-country skiing
15 times on each leg
c
5
Chest-pass
10 times on each leg
d
6
Forward bend
e
7
Figure-of-eight
f
8
Jumps over a line
Side-side 10 times then forward-backward 10 times
g
9
Zigzag shuffle
Twice through course
h
10
Bounding
30 metres twice
i
11
Fairplay
N/A